Foods to eat on Keto Diet

Typically a keto diet consists of a minimum of seventy percent of calories derived from fat, however, ten percent from carbs and fewer than twenty percent from protein. We tend to found from studies that this diet is very effective for weight loss, low-carb, diabetes and epilepsy.

Given below is a list of all the low-carb foods that you simply will eat once you are following a keto diet 

  1. Low carb vegetables
  2. Fish & Seafood
  3. Cheese
  4. Meat & poultry
  5. Eggs
  6. Olives & Olive oil
  7. Nuts & seeds
  8. Without sugar Tea & coffee

Low carb vegetables:

Non-starchy veggies are low in calories & carbs, but high in many nutrients, including vitamin C & several minerals.Net carbs, are total carbohydrates minus fiber in that particular diet.

Vegetables contain fiber, which your body doesn’t digest easily & absorb like other carbs.

They also contain antioxidants that help protect against cell-damaging & may help reduce the risk of disease.

The net carbs in non-starchy veggies range from 1-10 grams per serving or cup.

Learn more about low carb veggies & keto recipes 

Fish & Seafood:

Fish & Shellfish are very keto-friendly foods. They are rich in Vitamins, potassium, selenium & omega-3s. They are also carb-free or very low in carbs but rich in proteins.

 Frequent fish intake improved mental health & decreased risk of chronic disease.

Carbs in shellfish vary in different types. But in shrimp & most carbs contains no carbs. Shellfish can be included in a keto diet when you are trying a narrow range.

Cheese:

Cheese has zero carbohydrates. It is nutritious & delicious

There is Variety of cheese in the market but all of them are high in fat & low in carbs which is best for a keto diet.

It is rich in calcium & protein, 1-ounce (28 grams) slice of cheese provides a daily value of saturated fat.

Cheese is high saturated fat. If you are heart patient or worried about heart disease then consider portions when noshing on cheese

Meat & poultry:

Meat & poultry are a lean source of protein & are considered as a staple on a keto diet.

Fresh meat & poultry are rich in vitamin B contains no carbs & it includes several minerals like potassium, zinc & selenium

Grass-fed meat is the healthiest choice because it contains conjugated linoleic acid, antioxidants & Omega-3 fats 

As meat is the main source of protein that helps preserves muscle mass in low carbs diet.

Eggs:

Eggs are the most versatile & healthiest foods & it contains fewer carbs & good protein ratio that why it is an ideal food in Keto diet.

Egg keeps blood sugar level stable & is a good low-calorie intake for 24 hours.

Egg York is full of nutrients & may help protect eye & heart health although yolk is high in cholesterol consuming doesn’t raise the cholesterol level in all diabetes patients

Olives & Olive oil:

Olives & olive oil provides stunning benefits as olive oil or in solid form

Olives protect your cells from damage, prevent bone loss & decrease blood pressure.

Olive oil has high monounsaturated fat that decreases heart disease factor. It is a pure fat source & contains no carbs.

 Extra-virgin olive oil is high in antioxidants that protect your heart health.

Olive oil & coconut oil are two oils recommended in a keto diet.

They contain 1 gram of net carbs per ounce (28 grams)

Nuts & Seeds:

Nuts & seeds contain fiber & protein. They are healthy, low-carbs & high unsaturated fats.

Their consumption reduces the risk of cancer, depression, Heart disease & other chronic diseases.

Carbs count for 28 grams of nuts & seeds:

  • Almonds: 3 g net carbs (total carbs 6 g)
  • Brazil nuts: 1 g net carbs (total carbs 3 g)
  • Cashews: 8 g net carbs (total carbs 9 g)
  • Macadamia nuts: 2 g net carbs (total carbs 4 g)
  • Flaxseeds: 0 g net carbs (total carbs 8 g)
  • Pumpkin seeds: 2 g net carbs (total carbs 4 g)
  • Sesame seeds: 4 g net carbs (total carbs 7 g)
  • Pecans: 1 g net carbs (total carbs 4 g)
  • Pistachios: 5 g net carbs (total carbs 8 g)
  • Walnuts: 2 g net carbs (total carbs 4 g)
  • Chia seeds: 1 g net carbs (total carbs 12 g)

Without Sugar Tea & coffee:

Tea & coffee doubtable healthy & carb-free drinks

They contain caffeine which increases your metabolic rate & may improve your mood, alertness & physical performance.

Tea & coffee drinkers have a low risk of diabetes

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